Showing Up: The Protocol

Remember how I said my only goal was to "get to the damn gym"? Well, turns out I needed to do something once I got there 😅. So here's what my "just show up" approach currently looks like:

My 5-Day Split (That Actually Fits My Life)

I'm running a push/pull/legs setup with a twist. Two different push days, two different pull days, and legs mixed in strategically. It may sound fancy, but it just means I'm not doing the exact same thing every time, which keeps my easily bored brain engaged.

Day 1 – Push A (Chest-Focused)

Flat Dumbbell Press – 4 Sets x 8-10 Reps

Incline Dumbbell Press – 3 Sets x 8-10 Reps

Dumbbell Lateral Raises – 4 Sets x 12-15 Reps

Overhead Dumbbell Press – 3 Sets x 8-10 Reps

Cable Triceps Pushdowns – 3 Sets x 12-15 Reps

Overhead Triceps Extension – 3 Sets x 10-12 Reps

Day 2 – Pull A (Back-Focused)

Deadlifts – 3 Sets x 5 Reps (moderate weight)

Pull-Ups or Lat Pulldowns – 4 Sets x 8-12 Reps

Seated Cable Rows – 3 Sets x 10-12 Reps

Face Pulls – 3 Sets x 15 Reps

EZ Bar Bicep Curls – 3 Sets x 10 Reps

Hammer Curls – 3 Sets x 12 Reps

Day 3 – Legs + Core

Barbell Back Squats – 4 Sets x 6-8 Reps

Romanian Deadlifts – 3 Sets x 10 Reps

Walking Lunges – 3 Sets x 20 Steps

Leg Extensions – 3 Sets x 12-15 Reps

Leg Curls – 3 Sets x 12 Reps

Plank – 3 x 45-60 seconds

Cable Woodchoppers – 3 Sets x 15 each side

Day 4 – Push B (Shoulder-Focused)

Seated Overhead Barbell Press – 4 Sets x 6-8 Reps

Lateral Raises – 4 Sets x 12-15 Reps (slow tempo)

Incline Dumbbell Press – 3 Sets x 10 Reps

Cable Chest Fly – 3 Sets x 12 Reps

Skull Crushers – 3 Sets x 10-12 Reps

Dumbbell Kickbacks – 3 Sets x 12 Reps

Day 5 – Pull B + Legs (Light Volume & Recovery)

Single-Arm Dumbbell Row – 3 Sets x 10 Reps

Lat Pulldown (Wide Grip) – 3 Sets x 12 Reps

Leg Press – 3 Sets x 12 Reps

Dumbbell Step-Ups – 2 Sets x 10 each leg

Seated Calf Raises – 3 Sets x 15-20 Reps

Incline Curls – 3 Sets x 10 Reps

Cable Rear Delt Fly – 3 Sets x 15 Reps

One thing to note: My 'Day 1' is Monday. I take Wednesday as a rest day, and my 'Day 3' is technically Thursday. I like to go on Saturdays for the light volume and recovery day.

My "Small Wins" Philosophy in Action

Here's the thing, this looks like a lot on paper. But I'm still applying my "small wins" mindset to how I actually execute it:

My cardinal rule: If I only have time for 3 exercises instead of 6, that's still a win. If I can only do 2 sets instead of 4, still a win. The protocol is my north star, not my prison sentence.

Form over ego: I'm focusing on actually feeling the muscles work rather than impressing anyone with weight. Turns out, mind-muscle connection is a real thing, and it's way more satisfying than I expected.

Rest when I need it: Those 60-90 second rest periods? Sometimes they're 2 minutes if I need them. The goal is quality reps, not speed.

What's Working (And What I'm Still Figuring Out)

Working: The variety keeps me from getting bored, and having two different push/pull days means I'm not dreading the same workout twice a week. Plus, I like working my chest and shoulders twice a week as I really want to grow them (who doesn't lol).

Still figuring out: Progressive overload without getting obsessive about it. Remember that Ego check?. Right now I'm just trying to add weight when the high end of the rep range feels easy. After my first week I have noticed some of my starting weights might have been too light. Im adjusting on the fly.

The real win: I'm actually looking forward to some of these exercises. Who knew deadlifts could be fun? I was terrified of just stepping into the platform, and now I can feel myself feeling more confident.

What's Next?

I'm thinking about adding some mobility work and maybe more cardio, but keeping with my theme of small steps. Maybe just 10 minutes of stretching after workouts, or taking the stairs more often.

A colleague of mine recommended I should get a walking pad for home. After dinner, I can hop on and watch a Star Trek episode or two for 30 mins or so. We'll see, I love the idea of losing any amount of pounds watching Deep Space Nine.

The main thing is that this routine fits into my 4:30pm post-work gym slot, doesn't overwhelm me, and keeps me coming back.

That's exactly what I was going for.

P.S. – If you're thinking "this looks too complicated for a beginner," you're probably right. But remember, my only real goal is still just showing up. Everything else is bonus points.